ILupines kukutya okuqhelekileyo kummandla weMeditera. Idla ngokutyiwa njenge appetizer ngokutshintshana neminquma okanye iminquma. Kodwa ngaba ngokwenene iyimbotyi esempilweni?
Bazintoni?
Iilupins, ezikwabizwa ngokuba ziilupines okanye lupins, yimbewu yesityalo ilupinus. Yimbewu yembotyi edume kakhulu etyheli kwimimandla yeMeditera nakwezinye iindawo zaseLatin America. Isityalo sivela kwintshona ye-Asia (iTurkey, iPalestine) kunye nommandla osempuma weMeditera kumazantsi Yurophu (iBalkans, Greece, Cyprus, Italy).
Ezimbewu zembotyi ezityheli ziyinxalenye yodidi lweLupinus. Zintathu iindidi zelupins: ilupinus albus, lupinus mutabilis, kunye nelupinus hirsutus. Bazi imbewu yeembotyi kunye nomxholo ophezulu weprotheyini. Ziye zityiwe ngokwesiko njenge-snack ekhethiweyo, nangona ziqulethe umxholo ophezulu we-alkaloids, ozenza zibe krakra kakhulu kwaye zibe netyhefu ukuba zisetyenziswe ngaphandle kokulungiswa kakuhle. Nangona kunjalo, ukuba ziphekwe ngokuchanekileyo, zinokuba nesondlo kwaye zibe mnandi.
Kucetyiswa ukuba ujonge i-lupine enkonkxiweyo. Ngokuqhelekileyo zivuthwa, kwingqayi evaliweyo okanye ibhegi, kwaye ilungele ukutyiwa. Nangona kunjalo, umxholo wesodium kufuneka uthathelwe ingqalelo xa kuthengwa ilupins enkonkxiweyo. Ngenxa yokuba i-lupins inokucwina kwisisombululo samanzi etyuwa ukususa ubukrakra, igcina i-sodium encinci.
Singazitya iilupines sinxibe ulusu, kodwa ukuba sikhetha ukuthamba okuthambileyo, siya kulukrazula ulusu oluqinileyo kancinane ngamazinyo ethu kwaye sibeke ngaphakathi kwilupine emilonyeni yethu.
Njengomdla wokwazi, eItali, bagqalwa njengesipho ngeKrismesi.
Izondlo
Ngaphandle kwencasa yayo ekrakra, incasa yelupine ngumthombo olungileyo wezondlo, iivithamini kunye neeminerali. Kwiigram ezili-100 zoku kutya sifumana:
- Ixabiso lamandla: iikhalori ezili-371
- Amafutha: 10 grams
- Iikhabhohayidrethi: 40 grams
- Ifayibha: 19 iigrem
- Iiprotheni: 36 gram
- IManganese: 1'122 mg
- Ubhedu: 0mg
- Ifosforasi: 212 mg
- Intsimbi: 1mg
- IVithamin B9: 98 µg
- Magnesium: 90 mg
- IZinc: 2mg
- I-Vitamin B1: 0'222 mg
Ukongeza, ikwaqulethe iiamino acids ezininzi ezifana ne-1,154 grams ye-isoleucine, 0,735 grams ye-histidine, 0,951 grams yethreonine, 1,96 grams yeleucine, 1,079 grams yevaline, 0,207 grams ye-tryptophan kunye ne-1,381 yeegram ze-ly iigram ze lupins.
Inzuzo
I-Lupines igcwele iprotheyini, ifayibha, kwaye iphantsi kwioli kunye nesitashi, yiyo loo nto ukwehla kobunzima kudla ngokunxulunyaniswa nokusetyenziswa kwazo. Zigcwele i-amino acid arginine, ekwanceda ukuthoba uxinzelelo lwegazi, yehlisa i-cholesterol kunye ne-triglycerides, kwaye yehlisa amanqanaba eswekile yegazi. Ikwasebenza njenge-prebiotic, ngoko ke ukuphucula impilo yamathumbu amakhulu.
Ukuthintelwa kweengxaki zokugaya ukutya
Ukusetyenziswa rhoqo kwe-lupines kukhuthaza impilo yamathumbu kwaye kunceda ukujongana nokuqunjelwa, i-bowel syndrome enomsindo, kunye nezinye iimeko ezinxulumene nenkqubo yokugaya. Umxholo wefiber ophezulu ubenza ukuba babe ne-prebiotics efanelekileyo, izinto ezondla iibhaktheriya ezincedo emathunjini. Uphando lubonise ikhonkco ngqo phakathi kwezi bhaktheriya eziphilileyo kunye nemeko ye-immune system.
Umxholo wefiber ophezulu uqinisekisa ukuba isitulo emathunjini sithatha amanzi emzimbeni kwaye siyathamba. Ifiber yokutya inceda ukuququzelela ukudlula kwesitulo emathunjini. Uncedo lwe ukomelela kuthintela iingxaki zokuqunjelwa ezifana ne-anal fissure kunye ne-hemorrhoids okanye imfumba.
Yehlisa uxinzelelo lwegazi oluphezulu
Ukungaqheleki kumgca ongaphakathi wemithambo yegazi, isifo sezintso, kunye nesodium egqithisileyo emzimbeni ngoyena nobangela woxinzelelo lwegazi. I-Lupine protein extracts iboniswe ukulungisa i-vascular endothelial dysfunction.
Ikwanceda ekuphumleni ngokufanelekileyo kwemithambo yegazi, nto leyo inceda ekunciphiseni uxinzelelo lwegazi oluphezulu. Uxinzelelo lwegazi lubangela ukuhlaselwa yintliziyo, ukubetha, ukukhubazeka, iingxaki zamehlo, njl. Kungenzeka ukuba sikhuselekile kuzo zonke ezi ngxaki ze-hypertension ukuba sidla i-lupins rhoqo.
amathumbu asempilweni
Ukuze sibe namandla nempilo entle, kufuneka sibe nenkqubo yokwetyisa kakuhle okanye amathumbu. Kufuneka sitye ukutya okukhuthaza ukukhula kweebhaktheriya eziluncedo zamathumbu. Oku kutya kubizwa ngokuba yi-prebiotics kunye ne-probiotics.
Ifiber yembewu yeLupine ibonakaliswe ukukhuthaza ukukhula kweebhaktheriya eziluncedo zamathumbu ezifana ne-bifidobacteria. Zikwanciphisa ukukhula kweebhaktheriya eziyingozi zamathumbu ezifana neClostridium (umz. iClostridium ramosum, C. spiroforme kunye neC. cochleatum).
Phatha i-anemia
Oku kutya kuqulathe isixa esilungileyo se-iron enceda ekwenzeni i-hemoglobin. Isiqulatho sevithamin C kwezi mbotyi sikwanceda ukukhuthaza ukufunxwa kwentsimbi kunye nokwakheka kwehemoglobin.
I-anemia ibangela iingxaki ezininzi ezifana nokudinwa, ukuphefumla kancinci, ulusu oluluthuthu, njl. I-Lupines inceda kunyango lwe-anemia ukuya kwinqanaba elithile kwaye isinceda sithobe ezi mpawu.
Iluncedo eluswini
I-antioxidant ekhoyo kuzo inceda ukulwa neeradicals zamahhala eziyingozi. I-radicals yamahhala inokonakalisa ulusu kwaye ibangele ukuguga kwangaphambili. I-radicals yamahhala ikhokelela ekuphuhlisweni kweenguqu ezinxulumene nobudala ezifana neziphene, imibimbi, kunye nemigca emihle esemncinci.
Umxholo we-antioxidant we-lupins ukhusela ukuguga kwangaphambili. Ikwabuyisela umva iimpawu zokuguga njengemibimbi. Kwakhona, iivithamini kunye neeminerali ezikwezi mbotyi zondla ulusu kwaye lwenza lube sempilweni kwaye lubengezele.
Ikhulisa ukhuseleko
Ukhuselo lomzimba olusempilweni lubaluleke kakhulu ekulweni lonke usulelo. Kufuneka sitye ukutya okulungileyo okutyebileyo ngeevithamini kunye neeminerali ukomeleza amajoni ethu omzimba.
I-Lupines iqulethe zonke iiminerali ezibalulekileyo kunye neevithamini ezifana ne-vitamin A, B complex kunye ne-vitamin C ezomeleza amajoni ethu omzimba. Isiqulatho sevithamin C selupines sikwaqinisa amajoni ethu omzimba kwaye ayenze ikwazi ukulwa nosulelo olunjengomkhuhlane kunye nomkhuhlane.
Iluncedo kwizinwele
Iinwele zethu zenziwe ngeprotheyini. Ke ngoko, umxholo weprotheyini ephezulu ye-lupins inceda ekwenziweni kwesakhiwo seenwele esinempilo. Umthamo weprotheyini ephezulu yenza iinwele zomelele, zityebe, kwaye kube nzima ukuqhawuka okanye ziwe.
Ngaphandle koko, iinwele zethu zikwafuna inani elaneleyo leevithamini kunye neeminerali zokukhula okunempilo. Zinazo zonke izondlo eziyimfuneko zokukhuthaza ukukhula kweenwele okunempilo.
Uncedo ekulahlekeni kobunzima
Njengoko ziqulethe umxholo ophezulu wefiber, zenza umntu ahlale egcwele ixesha elide. Ngenxa yoko, abantu abatya ilupins batya kancinci kokunye ukutya ekutyeni kwabo.
Oku kubangela ukuncipha okukhulu kobunzima phakathi kwaba bantu. Ukongezelela, ukuncitshiswa kwesangqa esinqeni kunye nesalathisi sobunzima bomzimba okanye i-BMI ibikwa ngokuxhomekeke kwisifundo.
Khusela intliziyo
Intliziyo yethu inokubandezeleka kwizifo ezahlukeneyo ezifana ne-atherosclerosis, ukuhlaselwa yintliziyo okanye i-myocardial infarction kunye nokusilela kwentliziyo. Uxinzelelo lwegazi oluphezulu, amanqanaba aphezulu eshukela egazi okanye isifo sikashukela, amanqanaba aphezulu e-cholesterol okanye i-hypercholesterolemia yizona zizathu eziphambili zokuphuhliswa kwesifo senhliziyo.
Ngokophando, i-lupine protein extracts ibonakaliswe ukunciphisa uphuhliso lwezilonda ze-atherosclerotic. Bakwanciphisa iswekile ephezulu yegazi, uxinzelelo lwegazi oluphezulu, kunye namanqanaba aphezulu e-cholesterol, ayingozi kwisifo senhliziyo.
Unxibelelwano
Ngokomgaqo kukutya okunempilo okungabonisi bungozi zempilo. Nangona kunjalo, ezinye zezinto ezingalunganga ezinokuthi zithathelwe ingqalelo:
- Las ityhefu yomngundo zihlasela ngokulula imbewu etyumkileyo kwaye zinokubangela izifo ezingapheliyo.
- Ukusetyenziswa ngokugqithiseleyo kunokukhokelela ityhefu.
- Ukulungiswa okungafanelekanga kwe-lupine kunye nokungena ngokwaneleyo kuvumela izixa ezibalulekileyo ze-alkaloids ze-anticholinergic ukuba zihlale kwiimbewu, ezikhokelela kwiimpawu zetyhefu.
Iimpawu zetyhefu yelupine ziquka ukudideka, ukungaphenduli kwabafundi abahlambulukileyo, ubuso obuguquguqukayo okanye umkhuhlane, ukucinga okucothayo kunye nokuphazamiseka, ukungcangcazela, ukubetha kwentliziyo ephezulu kunye noxinzelelo lwegazi, intetho engacacanga okanye engacacanga, isiyezi, intlungu yesisu, ukuvutha emlonyeni owomileyo kunye nexhala okanye "i-malaise jikelele. ".
Zityiwa njani?
Nje ukuba itoti ivulwe okanye ifakwe emanzini, iya kuhlala efrijini malunga neentsuku ezi-5. Ukuba sisebenzisa iilupines ezinkonkxiweyo, siya kuzihlamba ngononophelo ngaphambi kokuba sizitye. Ukuba sisebenzisa inguqulo eyomileyo, kufuneka siyicwilise kwangaphambili. Ilupine elungisiweyo inokongezwa kwiisaladi okanye yonwabe yodwa njengesitya esisecaleni okanye i-snack.
Ngokuqhelekileyo, zifakwe emanzini anetyuwa kwiiyure ezingama-2-3 ukuthambisa incasa kwaye zityiwe zikrwada. Zisenokugcadiswa okanye zicolwe zibe ngumgubo kwaye zixutywe nomgubo wecereal ukwenza isonka. Imbewu egcadiweyo ingade isetyenziswe njengesnack ngendlela efanayo namandongomane. Abanye basebenzisa ilupine egcadiweyo njengendawo yekofu.
Ngokuqhelekileyo, nangona kunjalo, imbewu isetyenziswa njengama-pickle, njengemifuno eneprotheyini eninzi, okanye njenge-analogue yenyama kwizitya ezinomsoco.